Physiotherapists are never busier than in the annual post-Wimbledon rush to use the local tennis courts. According to the Lawn Tennis Association, the demand for the UK's some 10,000 park courts increases by around 20 per cent in the weeks following the tournament.

While attempts to replicate the form on display in SW19 are admirable, Sammy Margo, a spokeswoman for the Chartered Society of Physiotherapy, says that most recreational tennis players' bodies are ill-prepared for the demands of the game. So how can we best avoid injury?

Knee pain

All that twisting, turning, jumping and abrupt lunging can play havoc with the knee joint, raising the risk of painful injuries such as tears of the anterior cruciate ligament.

Margo suggests balance exercises - standing on one leg with eyes closed for a minute or longer - to improve proprioception (muscle awareness) and tone around the knee. Strengthening the quadriceps (the muscles at the front of the thigh) also helps to stabilise the joint. Stand with feet shoulder-width apart, slightly turned out. Then do a quarter plié: bend the knees to 45 degrees while contracting the abdominal muscles and clenching the buttocks. Repeat five to ten times.

Tennis elbow Caused by repeated contractions of muscles connected to the elbow joint as the force created by the racket hitting the ball reverberates up the forearm into the elbow.

Wrist-strengthening exercises, such as repeatedly squeezing a tennis ball, help to strengthen the forearm. However, a backhand with a floppy wrist is the fastest route to tennis elbow, so taking lessons to improve technique is your best bet for avoiding the injury.

Shoulder pain Repetitive serving and reaching for the ball stretches the ligaments and rotator cuff muscles that support the often under-used shoulder joint well beyond their comfort zone.

To keep your shoulder flexible, bring your left arm across your body and hold it with your right arm, either above or below the elbow. Hold the stretch for 30 to 60 seconds. Switch arms and repeat.

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